Include one or more of these food groups at every meal and you should have no problem fulfilling your protein requirement for the day. And for all of you exercise and weightlifting fanatics out there, worry not about what the vegetarian diet will do to your need to bulk up.

You can still build muscle after your workout by reaching for a carton of egg whites, a tofu burger or a protein soy shake instead of a turkey breast or a can of tuna. It's all about substitution.

the benefits of fiber

The vegetarian diet places a premium on the intake of fiber — an ingredient that is often absent from the typical North American and Western European kitchen. Fiber is found in fruit and vegetable products and is the glue that composes their structure. Meat and dairy products do not contain fiber, which can be a problem if that is all you eat.

Overall good health is contingent on the consumption of fiber, because it is needed for the digestive system to function as it was intended. Good sources of fiber include beans, cabbage, spinach, oats and whole grains, and apples and bananas.

strike a food balance

When you take the plunge and try a vegetarian dish, it may be most comfortable to envision a regular meal and substitute the meat for a vegetarian main course. Swap a hamburger for a nut, lentil or soy burger for example. Once you have prepared the main course, vegetables and a sauce can be selected to accompany it.

A switch to a vegetarian lifestyle can follow the standard three-meal pattern or it can be based on a regimen of light snacks interspersed throughout the day, a habit that has gained momentum with experts of late.

It is important for anyone considering vegetarianism to have the same philosophy as they would with a diet based on meat. The implication is not to become lackadaisical and forgo a healthy approach to eating just because steak and pork are out of the picture.

The key is to strike a balance between fat, protein and carbohydrate intake. After all, a diet based on cake, ice cream, french-fries and carrot sticks is technically vegetarian, but can hardly be deemed wholesome.

What I find helpful is to picture my fat intake for the day or even the week ahead. This is beneficial in curbing my consumption of red flag foods that are high in fat, or even sugar, and regulates my food intake for the time period.

On to the meal you're going to use to impress your vegetarian woman...